Wednesday, 15 March 2017

12 minutes - Coach's choice of dynamic warm up and mobility drills

1) Hang Squat Clean: 2 x 3
2) Halting Clean Deadlift (mid-thigh, 3 seconds) + Finish (high pull): 2 x 3
*Choose a weight that allows you to perform the first set of 3 reps of Hang Squat Cleans with perfect form and attempt to increase weights across all sets of both movements

AMRAP in 8 minutes
2 Power Cleans (135/95)
2 Burpee over the bar
4 Power Cleans
4 Burpee over the bar
6 Power Cleans
6 Burpee over the bar
8 Power Cleans
8 Burpee over the bar
10/10 .... etc., increasing reps by 2 for both movements until 7 minutes expires.
*Posted score should be total combined reps completed in 8 minutes.

Barbell Shrugged Podcast: Episode 193: Mind Gainz: The Psychology of Strength and Conditioning

 How is your self-talk during your workouts? Are you talking yourself down? Staying positive? Here is a podcast to help you think about what's going on between your ears and how it affects your performance!  


Samurai Crossfit will be hosting Friday Night Lights again this Friday, March 17 @ 5:30 PM in the crossfit annex. Heat signups will begin at 5:00 PM! We encourage all athletes to bring a friend to join in on the madness. Hope to see you there!